Seasonal fitness greetings


The festive season is suddenly looming into view, so what better excuse to have some exercise fun? And with the office party season about to kick-off, this is also a great chance for desk bound office workers to show off their moves on the dance floor. I appreciate this might lead to some embarrassing links appearing on YouTube or Instagram, but if it ends up helping people to move more by encouraging dance class sign-ups in the New Year, it may be worthwhile!

Fitness resolutions for all

Sitting in front of a computer screen for long periods of time features in many modern lives. Yet a sedentary lifestyle has been shown to have a negative impact on health and metabolism. If too much sitting is a feature of your world, it’s time to bring movement back into your life. The solution doesn’t even need to be that dramatic. Here are some simple habits you can adopt:

  • incorporate some walking into your day and aim for an average pace of 2mph
  • how about some light resistance training – half-squats, knee-raises or calf-raises for 3 minutes every 30 minutes
  • try to avoid sitting for prolonged periods of time, have a quick pace around the house or office
  • be creative with exercise, explore a new group fitness class, or encourage family members to join you
  • workout in the morning, so you don’t get distracted later in the day by commitments
  • remember, any exercise is better than none
  • track your food to reclaim your health. It’s easy to overindulge, particularly at this time of year. Don’t allow “treats” to become staples or eating habits that become unhealthy routines. Dump the junk!
The importance of movement

Even short bursts of gentle exercise can help lower blood pressure in people with type 2 diabetes. And whatever your physical shape, the key point to understand is that making your muscles work is important for the uptake of blood sugar, thus maintaining a healthier internal balance. If you are restricted when it comes to movement, an alternative might be to consider resistance training. This is equally relevant to men and women.

The benefits of resistance training

Strength training is beneficial in helping to prevent osteoporosis, as well as improving glucose metabolism while increasing muscle mass and reducing fat.

When it comes to ageing of the brain, according to research from King’s College, London, older women with strong legs may fare better; by incorporating leg strength training into an exercise routine you can slow down the mental ageing clock.

But don’t just stop at the legs. As rather a lot of arm bending is involved in festive parties – lifting all those drinks – consider the shape you might like the biceps to be in for the office party season of 2018, if you start pumping some iron.

Most important of all, enjoy the festive season fun!

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           About the author

Alex is a registered Master Trainer and Nutritional Advisor with Level 4 qualifications in obesity and diabetes. He is also a strength specialist and a Ni Dan in Shotokan Karate.

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